Quick question, how does one go about intelligently designing metcons? I've seen several examples in Justin's "CFWF" program, Crossfit itself, etc. But what are the considerations and guiding principles involved when trying to design one yourself?
The proper design of a "metcon" or any conditioning, relates to your weaknesses and your goals.
If you're a firefighter or soldier, then your conditioning might involve buddy carries, or carrying heavy shit up stairs, odd-size device pressing and throwing (think sandbags), and what not.
If you're a football player, then 40 yard sprints and sleds or prowler exercises would be a good fit.
If you're a chunky guy, and just want some conditioning to go with your strength training, a mix of bodyweight exercises, sprints, barbell couplets would satisfy this "need".
If you're a skinny bastard that needs conditioning so you "won't get fat", Forget it. Don't worry about conditioning!! Go to 70's big.com and get inspired.
To work with a strength training program effectively (aka, won't burn you out), the conditioning needs to be short (under 10 minutes) and involve a lot of musculature.
KSC posted a very good way to design these in his log http://startingstrength.com/resource...t=8331&page=70
ideas here also in my log: http://startingstrength.com/resource...8&postcount=39
Last edited by JAM; 03-28-2010 at 05:53 PM.
Reason: misspelled "don't". dumbass!
The most appropriate metcon for skinny bastards is to read 70sbig.com, apparently. Short but intense for 10 minutes.
Originally Posted by JAM
Thanks for the info and links.
What's a "metcon"? Googling only seems to bring up @Fit and @Fit-related people, and I make it a point not to read any of that nonsense. English, please?
doing hard stuff in a short amount of time whilst focusing on performance (something like that)
and science dudes could help, but I think that it is awesome because it uses a different kind of energy pathway or some such stuff so that the running monster doesn't eat all of our strempth to fuel the incessant pounding of the pavement CAAAAAARRRDIIIIOOOOOO.
Why not just say "conditioning"? That's what normal humans say, at least.
Because this one of the places that disgruntled @fitters end up after they find out that @fitting makes them weaker than they want to be. I agree, call it conditioning like every other worthwhile athlete and coach did long before @fit came around.
it is important to differentiate between conditioning metabolically and hair conditioning among many crossfitters, that faux hawk must look cool and be soft. now that's form following function!
Originally Posted by gzt
If you never read crossfit stuff, to the point that you don't even know the basic terminology of a metcon, how on earth can you decide for yourself whether or not its nonsense?
Originally Posted by gzt
Article called "Specifically Speaking" ....some dude named Lon talkin about how super sweet @Fit is, and includes a picture of a hot chick that got super fit strong awesome from doing only @Fit typed stuff.